Cool down

Rest periods

8x500/3:30r ave = 1:50.5@31

Neg splits
1:51.5@30
1:51.4@31
1:51.3@31
1:51.2@31
1:51.1@31
1:50.7@32
1:5…

Warm up

Cool down

Rest periods

Warm up

8x 500/2r = ave 1:51.4

Neg splits
1:55@28
1:54@29
1:53@30
1:52@31
1:51@32
1:50@32
1:49@33
1:48@33<…

Steady hard 10k pacing <41min

2:04.9@23
2:04.9@23
2:03.3@24
2:03.3@24
2:02.1@25

Warm up

Cool down

Steady hard neg splits

2:06.0@24

2:09.5@22
2:08.5@22
2:07.5@23
2:04.5@25
2:01.5@27

Steady state low rate

2:10.0@23

Steady state

Steady state

Cool down

Steady state

Steady state

Steady state

Warm up

10x500/1r
Neg splits

2:00.0@26
1:59.8@27
1:59.2@27
1:58.8@27
1:58.4@27
1:58.2@27
1:57.6@29
1:56.4@…

Warm up & drills

Cool down